WOD:

#powerful

AMRAP 3:00
15 Calorie Bike, Row, or 300m Run
15 Power Cleans (115/85lbs)  **BeachFit will do 15 KB Deadlifts + 15 KB Swings

Rest 3:00

AMRAP 3:00
12 Calorie Bike, Row, or 200m Run
12 Power Cleans (135/95lbs) **BeachFit will do 12 KB Deadlifts + 12 KB Swings

Rest 3:00

AMRAP 3:00
9 Calorie Bike, Row or 100m Run
9 Power Cleans (155/105lbs) **BeachFit will do 9 KB Deadlifts + 9 KB Swings

Rest 5 Min, then

#Gymnastics Conditioning

EMOMx18:

Odd: 18/15 Calorie Row  *Scale to 15/12 or 12/10  or 200m Run

Even: 6 Handstand Pushups *Scale to Inverted Pushups or seated DB Press (Rx+ Deficit Handstand Pushups)